Warm-up:
Individual…
Assault Bike 2 minutes
15 Good Mornings
15 Squats
Group…
200m Jog
Pigeon Stretch
High Knees Down
Butt Kickers Back
Banded Partner Sprints x 4
15 Squats
Strength and Skill:
Three sets of:
Bulgarian Split Squats x 5-7 reps each side @ 3 sec descend
Rest 20 seconds
Tall Box Jumps x 8 reps
(jump up, then step down on these)
Rest 2 minutes
Take 12 minutes to complete.
Fitness and Performance:
400m Lunges for time.
Time cap of 20 minute.
Mobility:
LAX to Glutes
Roll Posterior
Mash Quads
Leave a Reply